Getting in shape while brushing your teeth, talking on the phone, sitting in traffic or at your desk? Even with limited time, you can have a successful workout and burn extra calories. Practice at home, on the go or at the office. You don't need any set times. There are enough opportunities you just need to find and use them. You can incorporate many small exercises into your everyday life without attracting attention, or spending lots of time planning and doing them.
Exercises for every occasion
You can still get your body in shape, even if you do not feel like doing sports activities or do not have any time for them. Our simple exercises help you to activate your circulation and maintain your body weight. From the morning to the evening, make your surroundings into an invisible training course – no one will notice it, but your health and figure will thank you.
Exercises while brushing your teeth
For a firm bottom and thighs: Tighten your buttock and thigh muscles and keep them tight for about 10 seconds. Then relax the muscles again. Repeat this exercise until you have finished brushing your teeth.
For tight calves and good blood circulation in your legs: Stand on your tiptoes while brushing your teeth and slowly roll back on your feet until your feet are flat on the floor. Repeat this exercise until you are done brushing your teeth. For advanced exercisers: Your heels must not touch the floor, which means that you go back on your tiptoes just before you touch the floor.
You can do both of these exercises while doing many other activities that involve standing, such as when making a phone call or ironing.
Exercises when waiting for a bus or train
If you have to wait for a bus or train and are carrying a handbag or briefcase with you, grasp the handle tightly. Now try to crush it. Keep that pressure for about 10 seconds, then relax your muscles and squeeze again. Repeat the exercise several times on each side. This way you can exercise your hand and forearm muscles, even while sitting or walking.
Exercises in the car
Are you waiting in traffic and not going anywhere? Don't get angry, but rather use the opportunity for small strengthening exercises.
Steering wheel press: This exercise strengthens your chest, shoulder and rear upper arm muscles. Grasp the steering wheel with both hands and keep your shoulders loose. Now push strongly into the steering wheel, one hand on the left and the other on the right. Keep this tension for about 30 seconds. Then relax and repeat this exercise several times.
Steering wheel pull: You can strengthen your shoulder muscles by trying to pull the steering wheel apart with both hands. Keep the tension for about 30 seconds. Then relax and repeat this exercise several times.
These exercises are only intended for when you are static in traffic. On long drives, this will restore your circulation.
Tip: Whenever you are sitting in a car, it is always possible for the journey to take longer than you expect. That is why you should always keep calorie-free or low-calorie drinks in the car. Even small snacks like fruit, raw vegetables and wholegrain breads ensure that you stay focused during the journey.
Stretching exercises for relaxation
If your muscles often feel very tense, you should also do stretching and mobilisation exercises along with your strengthening exercises. For example, you can lengthen your limbs and stretch every once in a while, make circles with your shoulders and pelvis or shake your legs.
Exercises at the office or in the workroom
Are you alone in the office and have earned a small break? Take advantage of the time. These exercises will strengthen your thighs:
Thigh presses: While you are sitting with your feet shoulder-width apart on the floor, lay your hands on the insides of your knees, i.e. the right hand on the inside of the right knee and vice versa. Now press your knees toward each other and push against them with your hands. Hold this tension for about 30 seconds, relax and then repeat several times.
Thigh pushes: Sit with your feet shoulder-width apart on the floor. Now place your right hand on the outside of your right knee and your left hand on the outside of your left knee. Push your knees outward and press against them with your hands. Hold this tension for about 30 seconds, relax and then repeat several times.
Working out doesn't only mean advanced equipment and going the gym. You can use your normal everyday activities to exercise and strengthen your muscles.